A Basic Gate River Run Training Schedule

It's not quite around the corner but setting a base this fall could avert some of those crash training courses that leave more people injured and wanting to run than actually participating.

I can't say that starting earlier means that you'll compete with the likes of Todd Williams (some of us full-time runners can't even do that) but it could lead to a more productive run.

Let's start with the basics shall we? In order to start you'll want to make a few assessments . What kind of shape am I in? When was the last time I checked my shoes? What are my goals?

To make that fitness evaluation let's look at how much, how fast, and how far (our long run) we're running now. If you're at ground zero (no running) then we must walk before we run (I'm sure that we've all mastered crawling). If you're just starting up, the key word is moderation. I mean this in the sense of distance, pace and frequency. Starting now gives you more than ample time for a very moderate buildup.

If you have been running, now is a good time to set a base that will be the foundation for months of training ahead. A good starting point for the Gate River Run training for anyone is to set a goal. Some just want to finish, others are hoping for a World or American record, but most of us will be happy with something in between. It's important to know how fast you hope to run so that you might tailor your training appropriately.

In setting up your training, I suggest trying to get in a longer run of at least 4-5 miles once a week (build up where necessary). Your other days can be filler runs of 2-4 miles or even a couple of non-running days with maybe some cross-training to keep getting those cardiovascular advantages.

You should try to keep your pace easy on your longer runs (about 50% of your race pace effort) and a little quicker, but not much (65-75%) on your shorter runs.

It's important to remember the bridges when thinking of River Run. If possibly near you, you might like to try running some sort of inclines or bridges every couple of weeks. The Main St./Acosta Bridge loop is approximately 1.75-2.0 miles. These are challenging bridges!

Whenever running hills or bridges remember that the effort will cost you more energy wise, so adjust your pace accordingly. You'll also be using new muscles when starting out, so be prepared for sore and fatigued muscles for a couple of days!

When doing longer runs and hills/bridges it's important that you have the proper cushioning in your shoes to avoid injuries. If your last pair of new running shoes was before River Run '96, please come see us for shoes.

With more miles and inclines it's important to keep your flexibility with a well rounded stretching routine. Lighter before exercise and more concentrated afterwards.

Also with more miles being run it's important to stress, proper nutrition and hydration is a big must. It's still warm out there. Respect the heat, the inclines, and the mileage when running! Best of Luck!

See y'all on the roads,

Jerry Lawson

(Just to Complete the Race)

This is an ten week training schedule designed to get you ready to complete the 9.3 mile Gate River Run. You don't have to be a hard core runner to take part in this mega event, just someone in decent physical condition.